Healthy Lunch Cookbook: Easy Recipes for Clean Eating and a Healthy Lifestyle [2 ed.] 9798386203658

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Healthy Lunch Cookbook Discover Healthy Lunch Recipes with an Easy Lunch Cookbook

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Table of Contents Michelle’s Favorite Lunch 7 Sunflower Healthy Lunch 10 Coconut Cantaloupe 11 Complex Southern Fruit Salad 12 Juice Bar Fruit Salad Drink 13 Vegetarian Tofu Fruit Salad Lunch 14 Apricots and Lemon Fruit Salad with Nuts 15 Autumn Cinnamon Salad 16 Fruit Salad Sauce 17 Strawberry Sesame Salad 20 Cranberry Salad 21 Orange Romaine Salad 22 Chinese Orange Salad 23 Maggie’s Favorite Peach Yogurt Salad 24 Creamy Mushrooms with Shrimp 25 Greens, Corn, Black Beans, and Olive Brown Rice 26 Cashews, Chickpeas, and Mushroom Brown Rice 27 Buttery and Baked Brown Rice 30 Instant Lemon and Parsley Brown Rice 31 Pepper, Balsamic, Dijon, and Raisins Brown Rice 32 Peppers, Onions, and Cheddar Brown Rice 33 Easy Latin Style Rice 34 Brown Rice Risotto I 35 4

Zucchini, Chicken, Mushrooms, and Swiss Brown Rice 36 Meaty No-Meat Brown Rice Bake 37 Easy Louisiana Style Brown Rice 40 Easy Mexican Style Brown Rice 41 Black Bean and Rice Burgers 42 Chi Tan T'ang 43 Sweet and Spicy Tofu Soup 44 Easy Wonton Soup 45 Alternative Egg Drop Soup 46 Natural Ramen Noodles 47 New Classical Ramen 50 Ramen Re-Imagined 51 Super Easy Coconut Soup Thai-Style 52 Vegetable Soup In Thailand 53 A Uniquely Simple Cumber Soup with Thai Roots 54 Charong’s Favorite Thai Soup of Ginger 55 A Thai Soup of Veggies 56 Easy Coconut Soup 57 Spicy Kale and Onion Soup 60 Lemony Soy Sauce Soup 61 Japanese Mushroom Soup I 62 Japanese Mushroom Soup II 63 Kale Soup II 64 Sunbelt Quinoa Classic 65 Quinoa Festival 66

Blueberry Lunch Brunch Quinoa 67 Middle Eastern Style Quinoa 70 Cheesy Veggie Quinoa 71 Countryside Quinoa 72 Caribbean Curry Quinoa 73 Quinoa in Rome 74 Quinoa Chili 75 Mexico City Quinoa 78 Quinoa Turkey Loaf 79 Black Bean Quinoa Burgers 80 Quinoa Summer Salad 81 Quinoa in Classical Greek Style 82

Michelle’s

Favorite Lunch

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 8 Calories 199 kcal Fat 0.2 g Carbohydrates < 51g Protein 1.3 g Cholesterol 0 mg Sodium 130 mg

Ingredients 1 29 oz. can pear slices, drained and cut into bite-size pieces 1 28 oz. can sliced peaches, drained and cut into bite-size pieces with 1 C. liquid reserved

1 20 oz. can pineapple tidbits, drained 1 4.6 oz. package non-instant vanilla pudding mix

Directions 1. Get a bowl, combine: pineapple, peaches, and pears. 2. In a pot add in the pudding mix and juice from the peaches and with a low level of heat stir and warm the mix for 7 mins. Combine this mix with the fruits and toss everything gently. 3. Place a covering of plastic on the bowl and put everything in the fridge for 30 mins. 4. Enjoy.

Michelle’s Favorite Lunch

7

SUNFLOWER

Healthy Lunch

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 8 Calories 184 kcal Fat 13.2 g Carbohydrates 14.6g Protein 4.6 g Cholesterol 3 mg Sodium 170 mg

Ingredients 2 C. mixed salad greens 1/4 C. ranch dressing 3/4 C. diced tomato 3/4 C. dried cranberries 1/2 C. sunflower seeds 1/3 C. almonds

2 tbsps flax seeds 1/3 tsp sea salt 1/4 tsp chopped garlic 2 tbsps grated Parmesan cheese, or to taste

Directions 1. Get a salad bowl, combine: dressing and greens. Toss the greens to get them mixed well. Combine in the garlic, tomato, sea salt, cranberries, flax seeds, almonds, and sunflower seeds. Toss the salad gently then garnish everything with the parmesan and stir. 2. Enjoy.

10

Sunflower Healthy Lunch

Coconut

Cantaloupe

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 8 Calories 82 kcal Fat 1g Carbohydrates 19.2g Protein 1.1 g Cholesterol 0 mg Sodium 21 mg

Ingredients 1 cantaloupe - peeled, seeded, and cubed 2 red apples, thinly sliced 1 C. red grapes 1 12 oz. can mandarin oranges in juice

1/4 C. sweetened flaked coconut optional

Directions 1. Get a salad bowl and layer in it half of the following: cantaloupe, mandarins, apple, and grapes. Continue add the rest of ingredients in the same manner. 2. Add your coconut over everything as a topping.

Coconut Cantaloupe

11

COMPLEX

Southern Fruit Salad

Prep Time: 25 mins Total Time: 55 mins Servings per Recipe: 10 Calories 398 kcal Fat 27.1 g Carbohydrates 40.6g Protein 3.7 g Cholesterol 8 mg Sodium 151 mg

Ingredients 3 bananas, peeled and cut into chunks 1 13.25 oz. can pineapple chunks, drained 2 red apples, cored and cut into bitesized pieces 2 Granny Smith apples, cored and cut into bite-sized pieces 2 kiwi fruit, peeled and cut into chunks 3 oranges - peeled, segmented, and cut into bite-sized pieces

2 tangerines, peeled and segmented 1 C. mayonnaise 1 4 oz. jar maraschino cherries, drained and juice reserved 1/2 8 oz. package chopped walnuts, or to taste 1/2 C. chopped celery, or more to taste 1/2 3.5 oz. package sweetened flaked coconut, or more to taste

Directions 1. Get a bowl, combine: coconut, bananas, celery, pineapple, walnuts, red apples, cherries, granny smith, mayo, kiwi, tangerines, and oranges. 2. Toss the salad gently then add in the cherry juice that was reserved and toss everything again. Place a covering on the bowl and put everything in the fridge for 1 hr. 3. Enjoy.

12

Complex Southern Fruit Salad

Juice

Bar Fruit Salad Drink

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 6 Calories 104 kcal Fat 1.9 g Carbohydrates 19.7g Protein 3.4 g Cholesterol 7 mg Sodium 38 mg

Ingredients 2 C. milk 1 8 oz. can pineapple tidbits 1 apple, chopped 1 pear, chopped

4 strawberries, chopped 1/4 C. cherries, pitted and chopped, or to taste 2 tbsps vanilla yogurt, or more to taste

Directions 1. Add the following to your food processor and puree it: yogurt, milk, cherries, pineapple, strawberries, pear and apple. 2. Once the mix is smoothie like, should be 6 mins of processing, pour the smoothies into serving glasses, recipes makes about 6 servings. 3. Enjoy.

Juice Bar Fruit Salad Drink

13

VEGETARIAN

Tofu Fruit Salad Lunch

Prep Time: 30 mins Total Time: 55 mins Servings per Recipe: 8 Calories 168 kcal Fat 6.9 g Carbohydrates 19.2g Protein 9.6 g Cholesterol 2 mg Sodium < 325 mg

Ingredients 1/2 C. white rice 2 C. extra-firm tofu, drained and cubed 1 C. yogurt 2 tbsps lime juice 1 tbsp curry powder 1 C. halved grapes 1 tbsp dried cranberries

1/2 C. diced celery 3 tbsps diced green onions 1/4 C. walnuts salt and pepper to taste

Directions 1. Get your water boiling in a larger pot then once it is add in the rice. Place a lid on the pot, set the heat to low, and let everything cook for 22 mins, then shut the heat. 2. Begin to get another pan of water boiling then place your tofu in it to cook for 4 mins. Remove all the liquid and let the tofu lose its heat. 3. Get a bowl, combine: curry powder, lime juice, and yogurt. Work the mix until it is completely combined. 4. Now get a 2nd bigger bowl, combine: tofu, grapes, rice, cranberries, walnuts, green onions, and celery. 5. Toss the rice fruit salad with your lime dressing then add some pepper and salt. 6. Enjoy.

14

Vegetarian Tofu Fruit Salad Lunch

Apricots

and Lemon Fruit Salad with Nuts

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 8 Calories 232 kcal Fat 5.3 g Carbohydrates 46.2g Protein 1.7 g Cholesterol 0 mg Sodium 190 mg

Ingredients 1 3 oz. package lemon pudding mix 1 15.5 oz. can mandarin oranges, drained with liquid reserved 3 bananas, sliced

1 C. sliced apricots 1 kiwis, peeled and sliced optional 1/2 C. chopped cashews optional

Directions 1. Get a bowl and mix the juice from the oranges with the pudding mix. Work the mix until it smooth then combine in the cashews, bananas, kiwi, and apricots. Place a covering of plastic on the bowl and put everything in the fridge until it is cold. 2. Enjoy.

Apricots and Lemon Fruit Salad with Nuts

15

AUTUMN

Cinnamon Salad

Prep Time: 15 mins Total Time: 13 hrs 45 mins Servings per Recipe: 4 Calories 263 kcal Fat 5.4 g Carbohydrates 55.9g Protein 2.6 g Cholesterol 0 mg Sodium 13 mg

Ingredients 8 prunes pitted prunes 1/4 C. dried apricots 1 C. apple juice 1 cinnamon stick 1/2 tsp whole cloves 1 banana, peeled and sliced 1 large orange, peeled, sectioned, and cut into bite-size

1 apple, cored and chopped 1/2 C. orange juice 3 tbsps orange marmalade 1/4 C. chopped pecans

Directions 1. Get the following boiling in pot: cloves, prunes, cinnamon, apple juice, and apricots. Once the mix is boiling shut the heat and let the mix stand for about 7 hours. 2. Take out the dried fruit from the mix then separate the orange, prunes, banana, and apricots between 4 serving platters. 3. Run the orange marmalade, orange juice, and apple juice from a strainer then garnish the servings with the resulting liquid. 4. Garnish each serving finally with the nuts. 5. Enjoy.

16

Autumn Cinnamon Salad

Fruit Salad Sauce

Prep Time: 5 mins Total Time: 5 mins Servings per Recipe: 16 Calories 110 kcal Fat 5.1 g Carbohydrates 14g Protein 2.4 g Cholesterol 15 mg Sodium 39 mg

Ingredients 8 oz. sour cream 1 14 oz. can sweetened condensed milk 1 tsp vanilla extract 1/2 tsp almond extract

1/4 tsp ground cinnamon, or to taste 1/4 tsp ground cardamom, or to taste

Directions 1. Get a bowl, combine: cardamom, sour cream, cinnamon, condensed milk, almond extract, and vanilla. Whisk the mix completely then place a covering of plastic on the bowl and put everything in the fridge as a dressing for any salad of fruit. 2. Enjoy.

Fruit Salad Sauce

17

STRAWBERRY

Sesame Salad

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 491 kcal Fat 35.2 g Carbohydrates 42.9g Protein 6g Cholesterol 0 mg Sodium 63 mg

Ingredients 2 tbsps sesame seeds 1 tbsp poppy seeds 1/2 C. white sugar 1/2 C. olive oil 1/4 C. distilled white vinegar 1/4 tsp paprika 1/4 tsp Worcestershire sauce 1 tbsp minced onion

10 oz. fresh spinach - rinsed, dried and torn into bite-size pieces 1 quart strawberries - cleaned, hulled and sliced 1/4 C. almonds, blanched and slivered

Directions 1. Get a bowl, combine: onion, sesame seeds, Worcestershire, poppy seeds, paprika, sugar, vinegar, and olive oil. 2. Place a covering of plastic around the bowl, and put everything in the fridge for 65 mins. 3. Get a 2nd bowl, combine: almonds, spinach, and strawberries. 4. Combine both bowls and place the combined mix in the fridge for 20 mins. 5. Enjoy.

20

Strawberry Sesame Salad

Cranberry Salad

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 8 Calories 338 kcal Fat 23.5 g Carbohydrates 30.4g Protein 4.9 g Cholesterol 4 mg Sodium 58 mg

Ingredients 1 tbsp butter 3/4 C. almonds, blanched and slivered 1 lb spinach, rinsed and torn into bite-size pieces 1 C. dried cranberries 2 tbsps toasted sesame seeds 1 tbsp poppy seeds 1/2 C. white sugar

2 tsps minced onion 1/4 tsp paprika 1/4 C. white wine vinegar 1/4 C. cider vinegar 1/2 C. vegetable oil

Directions 1. Toast your almonds in butter for 7 mins then place them to the side. 2. Get a bowl, combine: veggie oil, sesame seeds, cider vinegar, poppy seeds, wine vinegar, sugar, paprika, and onions. 3. Combine in the cranberries, almonds, and spinach and toss the contents. 4. Enjoy.

Cranberry Salad

21

ORANGE

Romaine Salad

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 4 Calories 332 kcal Fat 16.7 g Carbohydrates 47g Protein 4.9 g Cholesterol 0 mg Sodium 168 mg

Ingredients 1/2 C. orange juice 3 tbsps olive oil 2 tbsps red wine vinegar 1/2 tsp ground black pepper 1/4 tsp salt

1 large head romaine lettuce - torn, washed and dried 3 (11 oz.) cans mandarin oranges 1/2 C. slivered almonds

Directions 1. 2. 3. 4.

22

Get a bowl, combine: salt, orange juice, pepper, olive oil, and vinegar. Get a 2nd bigger bowl, combine: orange and romaine. Combine both bowls and add the almonds. Enjoy.

Orange Romaine Salad

Chinese

Orange Salad

Prep Time: 25 mins Total Time: 25 mins Servings per Recipe: 5 Calories 397 kcal Fat 26.8 g Carbohydrates 38.2g Protein 4g Cholesterol 0 mg Sodium 509 mg

Ingredients 1/2 C. vegetable oil 1/4 C. cider vinegar 1/4 C. white sugar 2 tsps dried parsley 1 tsp salt 1 pinch ground black pepper 1/2 C. sliced almonds 1/4 C. white sugar

1 head red leaf lettuce - rinsed, dried and torn 1 red onion, diced 1 C. diced celery 2 (11 oz.) cans mandarin orange segments, drained

Directions 1. 2. 3. 4. 5.

Get a Mason jar, combine: pepper, oil, salt, vinegar, parsley, and sugar. Place a lid on the jar and shake the contents. Then put everything in the fridge. Toast your almonds with the sugar until the sugar melts and coats the nuts. Let the almonds cool then break them into pieces. Get a bowl, combine: almonds, lettuce, orange, and celery. Add in the dressing and stir the mix to evenly distribute the dressing. 6. Enjoy.

Chinese Orange Salad

23

MAGGIE’S

Favorite Peach Yogurt Salad

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 6 Calories 141 kcal Fat 0.5 g Carbohydrates 33.2g Protein 3.3 g Cholesterol < 1 mg Sodium < 32 mg

Ingredients 3 large peaches, peeled and cut into chunks 1 1/2 C. blueberries 1 1/2 C. sliced strawberries 2 bananas, sliced

3 tsps lemon juice

Directions 1. 2. 3. 4.

24

Get a bowl, combine: lemon juice and fruit. Get a 2nd bowl, combine: concentrate and yogurt. Combine both bowls and add a garnishing of mint. Enjoy.

Maggie’s Favorite Peach Yogurt Salad

Creamy

Mushrooms with Shrimp

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 6 Calories 317 kcal Fat 6.3 g Carbohydrates 43g Protein 23.8 g Cholesterol 173 mg Sodium 1136 mg

Ingredients 2 C. instant brown rice 1 3/4 C. water 6 tbsps soy sauce 6 tbsps water 1/4 C. honey 2 tbsps cider vinegar 2 tbsps cornstarch 2 tbsps olive oil 2 cloves garlic, chopped

2 C. broccoli florets 1 C. baby carrots 1 small white onion, chopped 1/2 tsp black pepper 1 C. sliced fresh mushrooms 1 1/2 lbs uncooked medium shrimp, peeled and deveined

Directions 1. Get a bowl, mix: cornstarch, soy sauce, vinegar, honey, and water. 2. For 8 mins, in the microwave, cook your rice in 1 3/4 C. of water. Then stir it. 3. Stir fry your garlic in olive for 1 min then add in: black pepper, broccoli, onions, and carrots. 4. Continue frying for 7 more mins. 5. Then add the mushrooms and cook for 4 more mins. 6. Empty the pan. 7. Add in your cornstarch mix to the pan and cook it for 1.5 mins then add in your shrimp. Cook the shrimp for 4 mins before pouring in the veggies with the shrimp and reheating everything. 8. Serve the rice with the veggies and shrimp. 9. Enjoy.

Creamy Mushrooms with Shrimp

25

GREENS, CORN,

Black Beans, and Olive Brown Rice

Prep Time: 10 mins Total Time: 2 hrs Servings per Recipe: 24 Calories 87 kcal Fat 1.7 g Carbohydrates 16g Protein 2.6 g Cholesterol 0 mg Sodium 340 mg

Ingredients 1 1/2 C. uncooked brown rice 3 C. water 1 tbsp extra virgin olive oil 1/2 tsp salt 1 (14.5 oz.) can collard greens, drained 1 (15 oz.) can black beans, rinsed and drained 1 (15 oz.) can green peas, rinsed and drained 1 (15.25 oz.) can corn kernels, drained

1 (4 oz.) can chopped green chilies 1 (4 oz.) can sliced black olives 1 (14.5 oz.) can Italian-style tomatoes, undrained and chopped salt and freshly ground black pepper to taste

Directions 1. Boil: .5 tsp of salt, rice, olive oil, and water. 2. Once everything is boiling place a lid on the pan, set the heat to low, and let the contents cook for 17 mins. 3. Then pour everything into a bowl and stir. 4. Place the bowl in the fridge until room temp. 5. Once the rice is room temp add the following to it, then toss: pepper, collard greens, salt, beans, tomatoes, peas, olives, corn, and chilies. 6. Enjoy at room temp or slightly warm.

26

Greens, Corn, Black Beans, and Olive Brown Rice

Cashews,

Chickpeas, and Mushroom Brown Rice (Pilaf I)

Prep Time: 10 mins Total Time: 1 hr 20 mins Servings per Recipe: 4 Calories 409 kcal Fat 17.1 g Carbohydrates 54g Protein 12.5 g Cholesterol 116 mg Sodium 653 mg

Ingredients 1 1/2 C. water 1/2 tsp salt 3/4 C. uncooked brown rice 3 tbsps butter 1 1/2 C. chopped onion 1 clove garlic, minced 2 carrots, sliced 2 C. fresh sliced mushrooms 1 C. chickpeas

2 eggs, beaten freshly ground black pepper 1/4 C. chopped fresh parsley 1/4 C. chopped cashews

Directions 1. Boil your rice in 1.5 C. of water for 47 mins, in a covered pot over low heat. 2. Halfway through the rice’s cooking time, begin to stir fry your onions in butter until tender then combine in: carrots and garlic and fry for 6 more mins. 3. Add the mushrooms and cook for 11 mins before adding the chickpeas and frying for 2 more mins. 4. Cook your eggs in a pan after the rice is done and then add to them: nuts, parsley, and pepper. 5. Combine the rice with the eggs and also the veggies. 6. Serve everything topped with some soy sauce. 7. Enjoy.

Cashews, Chickpeas, and Mushroom Brown Rice

27

BUTTERY

and Baked Brown Rice

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 6 Calories 206 kcal Fat 5.1 g Carbohydrates 36.2g Protein 3.6 g Cholesterol 10 mg Sodium 420 mg

Ingredients 1 1/2 C. brown rice 1 tsp salt 2 tbsps butter

3 C. boiling water

Directions 1. 2. 3. 4. 5.

30

Get your water boiling then set your oven to 400 degrees before doing anything else. Now get a baking dish and add to it: butter, salt, and rice. Top the mix with the boiling water and place a covering of foil over the dish. Cook everything in the oven for 1 hr, then stir it. Enjoy.

Buttery and Baked Brown Rice

Instant Lemon

and Parsley Brown Rice

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 109 kcal Fat 3.6 g Carbohydrates 16.8g Protein 2.5 g Cholesterol 8 mg Sodium 24 mg

Ingredients 1 C. instant brown rice 1/2 tsp dried parsley 1/4 tsp ground black pepper 1 tbsp unsalted butter

1/2 tsp lemon juice 7 fluid oz. low-sodium chicken broth, or more if needed

Directions 1. 2. 3. 4. 5. 6.

Get a measuring cup and add in: lemon juice, butter, and 7 oz. of broth. Everything should equal exactly one 1 C. Now get a bowl, add in: black pepper, the broth mix, parsley, and rice. Place a lid on the bowl and cook it in the microwave for 8 mins. Now remove the lid and let it cool for 7 mins before stirring. Enjoy. 

Instant Lemon and Parsley Brown Rice

31

PEPPER, BALSAMIC,

Dijon, and Raisins Brown Rice (Salad I)

Prep Time: 15 mins Total Time: 1 hr Servings per Recipe: 6 Calories 451 kcal Fat 23.5 g Carbohydrates 54.6g Protein 7.1 g Cholesterol 9 mg Sodium 338 mg

Ingredients 1 1/2 C. uncooked brown rice 3 C. water 1 red bell pepper, thinly sliced 1 C. frozen green peas, thawed 1/2 C. raisins 1/4 sweet onion (such as Vidalia(R)), chopped 1/4 C. chopped Kalamata olives 1/2 C. vegetable oil 1/4 C. balsamic vinegar

1 1/4 tsps Dijon mustard salt and ground black pepper to taste 1/4 C. feta cheese

Directions 1. Get your water and rice boiling, place a lid on the pot, set the heat to low, and let the contents cook, with a low heat, for 47 mins. 2. Get a bowl, mix: olives, bell pepper, onions, raisins, and peas. 3. Get a 2nd bowl, combine: mustard, vinegar, and veggie oil. 4. Combine both bowls then add in your ice and add some pepper and salt before adding in some cheese. 5. Enjoy.

32

Pepper, Balsamic, Dijon, and Raisins Brown Rice

Peppers, Onions,

and Cheddar Brown Rice

Prep Time: 10 mins Total Time: 55 mins Servings per Recipe: 8 Calories 95 kcal Fat 1.5 g Carbohydrates 15g Protein 4.9 g Cholesterol 3 mg Sodium 87 mg

Ingredients 2 C. water 1 C. brown rice 1/2 red bell peppers, seeded and chopped 1/4 red onion, chopped

1 C. shredded low-fat Cheddar cheese

Directions 1. Get your water and rice boiling before placing a lid on the pot, setting the heat to low, and letting the contents cook for 47 mins. 2. Stir fry your onions and peppers in nonstick spray, until brown, and combine them with the rice, when it is finished. 3. Combine in your cheese and let it melt before plating the dish. 4. Enjoy.

Peppers, Onions, and Cheddar Brown Rice

33

EASY

Latin Style Rice

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 4 Calories 156 kcal Fat 1.3 g Carbohydrates 32.3g Protein 4g Cholesterol 2 mg Sodium 1479 mg

Ingredients 1 (14 oz.) can chicken broth 1 (15 oz.) can diced tomatoes with green chili peppers

1 tsp salt 1 C. brown rice

Directions 1. Boil: rice, broth, salt, and tomatoes. 2. Once everything is boiling place a lid on the pot, set the heat to low, and cook the contents for 1 hr. 3. Let the rice cool for 7 mins before stirring it. 4. Enjoy.

34

Easy Latin Style Rice

Brown Rice Risotto I

Prep Time: 30 mins Total Time: 1 hr 30 mins Servings per Recipe: 6 Calories 322 kcal Fat 10.7 g Carbohydrates 47.1g Protein 10 g Cholesterol 13 mg Sodium 500 mg

Ingredients 1 quart vegetable broth, or as needed 5 C. water, or as needed 1/2 lb asparagus, cut into 2-inch pieces 2 tbsps olive oil 1 C. finely chopped onion 2 cloves garlic, finely chopped 2 C. short-grain brown rice 2 carrots, peeled and diced 2 zucchini, diced

1/2 C. green peas, thawed if frozen 2/3 C. grated Parmesan cheese 1 tbsp butter salt and ground black pepper to taste

Directions 1. Boil your water and broth then add the asparagus to it and cook for 4 mins. 2. Place the veggies to the side in some cold water for 7 mins. 3. Now remove all the liquid from the bowl, place a lid on the boiling broth, and let it continue to boil. 4. Stir fry your garlic and onions in olive oil for 7 mins then add the rice and cook for 6 more mins. 5. Now add a half a C., at a time, of the hot broth, to the rice and stir until it is basically absorbed by the rice. 6. Continue doing this for about 20 mins. 7. Add in the carrots and continue adding liquid in batches for 20 more mins. 8. Now add in the zucchini, peas, and asparagus. 9. Cook everything for 5 more mins then combine in the butter and parmesan. 10. Once everything has melted add some pepper and salt and add .5 C. of broth as well. 11. Enjoy. Brown Rice Risotto I

35

ZUCCHINI, CHICKEN,

Mushrooms, and Swiss Brown Rice

Prep Time: 15 mins Total Time: 1 hr 50 mins Servings per Recipe: 8 Calories 337 kcal Fat 21 g Carbohydrates 11.5g Protein 25.3 g Cholesterol 77 mg Sodium 363 mg

Ingredients 1/3 C. brown rice 1 C. vegetable broth 1 tbsp olive oil 1/3 C. diced onion 1 medium zucchini, thinly sliced 2 cooked skinless boneless chicken breast halves, chopped 1/2 C. sliced mushrooms 1/2 tsp cumin salt to taste

ground cayenne pepper to taste 1 (15 oz.) can black beans, drained 1 (4 oz.) can diced green chile peppers, drained 1/3 C. shredded carrots 2 C. shredded Swiss cheese

Directions 1. Boil your broth and veggies, once everything is boiling place a lid on the pot, set the heat to low, and let the contents gently cook for 47 mins. 2. Coat a baking dish with oil and then set your oven to 350 degrees before doing anything else. 3. Stir fry your onions, until soft, in olive oil, for about 7 mins, then combine in: mushrooms, zucchini, and chicken along with some cayenne, cumin, and salt. 4. Stir fry the mix until the chicken is fully done. 5. Get a bowl, combine: half of the cheese, the rice, carrots, onions, chilies, zucchini, chilies, chicken, beans, and mushrooms. 6. Pour all the contents into the baking dish and cook it all in the oven covered with foil for 32 mins then take off the foil and cook for 8 more mins. 7. Let the casserole stand for 10 mins before plating. 8. Enjoy.

36

Zucchini, Chicken, Mushrooms, and Swiss Brown Rice

Meaty

No-Meat Brown Rice Bake

Prep Time: 10 mins Total Time: 1 hr 10 mins Servings per Recipe: 8 Calories 140 kcal Fat 6.5 g Carbohydrates 18.3g Protein 2.2 g Cholesterol 15 mg Sodium 482 mg

Ingredients 1 C. brown rice 1 C. beef broth 1 (14.5 oz.) can chicken broth 1/4 C. butter, melted

1 tsp garlic salt 1 tsp seasoned salt

Directions 1. 2. 3. 4. 5.

Set your oven to 350 degrees before doing anything else. Get a baking dish and layer in it: rice, both broths, and butter. Top with: seasoned salt and garlic salt. Cook everything in the oven for 1 hr. Enjoy.

Meaty No-Meat Brown Rice Bake

37

EASY

Louisiana Style Brown Rice

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 495 kcal Fat 25.2 g Carbohydrates 37.3g Protein 30.3 g Cholesterol 221 mg Sodium 1909 mg

Ingredients 2 tbsps butter 8 oz. andouille sausage, cut into 1/4inch slices 2 tbsps ground paprika 1 tbsp ground cumin 1/2 tsp cayenne pepper 1/2 C. diced tomatoes 1 large green bell pepper, diced 2 stalks celery, sliced 1/4 inch thick 4 green onions, thinly sliced

1 tsp salt 1 bay leaf 1 C. uncooked brown rice 3 C. chicken stock 1 lb large shrimp, peeled and deveined salt and ground black pepper to taste

Directions 1. 2. 3. 4. 5. 6.

Stir fry your sausage in butter, in a big pot, until browned. Then add in: cayenne, cumin, and paprika. Cook for 2 more mins. Now combine in: salt, bay leaf, tomatoes, onions, pepper, and celery. Stir the contents and cook for 1 more min before adding the stock and rice. Get everything boiling and once it is boiling place a lid on the pot, set the heat to low, and let the contents cook for 47 mins. 7. Add in the shrimp and let them cook for 7 mins before adding in some pepper and salt. 8. Enjoy.

40

Easy Louisiana Style Brown Rice

Easy

Mexican Style Brown Rice

Prep Time: 20 mins Total Time: 1 hr 20 mins Servings per Recipe: 10 Calories 124 kcal Fat 1g Carbohydrates 26g Protein 4.7 g Cholesterol 0 mg Sodium 220 mg

Ingredients 2 C. cooked brown rice 1 (15 oz.) can kidney beans, rinsed and drained 1 (15 oz.) can black beans, rinsed and drained 1 (15.25 oz.) can whole kernel corn, drained 1 small onion, diced 1 green bell pepper, diced 2 jalapeno peppers, seeded and diced

1 lime, zested and juiced 1/4 C. chopped cilantro leaves 1 tsp minced garlic 1 1/2 tsps ground cumin salt to taste

Directions 1. Get a bowl, combine: cumin, rice, garlic, beans, cilantro, corn, lime juice & zest, onions, jalapenos, and green peppers. 2. Add in your preferred amount of pepper and salt and place the contents in the fridge for 60 mins then stir everything and serve. 3. Enjoy.

Easy Mexican Style Brown Rice

41

BLACK BEAN

and Rice Burgers (Vegetarian Approved)

Prep Time: 25 mins Total Time: 41 mins Servings per Recipe: 6 Calories 317 kcal Fat 5.8 g Carbohydrates 49.4g Protein 18.2 g Cholesterol 71 mg Sodium 1704 mg

Ingredients 1/2 C. uncooked brown rice 1 C. water 2 (16 oz.) cans black beans, rinsed and drained 1 green bell pepper, halved and seeded 1 onion, quartered 1/2 C. sliced mushrooms 6 cloves garlic, peeled 3/4 C. shredded mozzarella cheese 2 eggs

1 tbsp chili powder 1 tbsp ground cumin 1 tbsp garlic salt 1 tsp hot sauce 1/2 C. dry bread crumbs, or as needed

Directions 1. Get your water and rice boiling, then place a lid on the pot, set the heat to low, and let the contents gently cook for 47 mins. 2. Heat up your grill and cover the grate with foil. 3. With a blender, process: garlic, bell pepper, mushrooms, and onions. Then place everything in a bowl. 4. Now blend the mozzarella and the rice and add them to the same bowl 5. Get a 2nd bowl, mash: black beans until paste like. 6. Then add in the blended mix. 7. Get a 3rb bowl, combine: beaten eggs, hot sauce, chili powder, garlic salt, and cumin. 8. Add this to the beans and then mix in your bread crumbs. 9. Shape the bean mix into 6 burgers then grill each for 7 mins per side. 10. Enjoy the patties with sesame seed buns and some mayo. 11. Enjoy. 42

Black Bean and Rice Burgers

Chi Tan T'ang

(Classical Egg Drop Soup)

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 6 Calories 62 kcal Fat 2.8 g Carbohydrates 4.7g Protein 4.5 g Cholesterol 94 mg Sodium 1872 mg

Ingredients 8 cubes chicken bouillon 6 C. hot water 2 tbsps cornstarch 2 tbsps soy sauce 3 tbsps distilled white vinegar

1 green onion, minced 3 eggs, beaten

Directions 1. 2. 3. 4. 5. 6. 7.

Get a large pot and begin to heat some hot water and bouillon. Stir and heat the mix until the bouillon is completely dissolved. Now add in: the green onions, soy sauce, and vinegar. Get the mix boiling then set the heat to low. Slowly add in your whisked eggs while stirring. Once the eggs have set, shut the heat. Enjoy.

Chi Tan T'ang

43

SWEET

and Spicy Tofu Soup

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 4 Calories 211 kcal Fat 12 g Carbohydrates 17.3g Protein 11.3 g Cholesterol 0 mg Sodium 243 mg

Ingredients 1 tbsp vegetable oil 1 red bell pepper, diced 3 green onions, diced 2 C. water 2 C. chicken broth 1 tbsp soy sauce 1 tbsp red wine vinegar 1/4 tsp crushed red pepper flakes 1/8 tsp ground black pepper 1 tbsp cornstarch

3 tbsps water 1 tbsp sesame oil 6 oz. frozen snow peas 1 (8 oz.) package firm tofu, cubed 1 (8 oz.) can sliced water chestnuts, drained

Directions 1. Stir fry your green onions and bell peppers in oil for 7 mins then combine in: soy sauce, broth, and 2 C. of water. 2. Now set the heat to medium and let the mix cook for 7 more mins. 3. Get a bowl, combine: sesame oil, vinegar, 3 tbsps water, pepper flakes, cornstarch, and black pepper. 4. Stir the mix until it is smooth then pour it into the simmering broth. 5. Continue simmering the broth for 7 more mins until it gets thick then add in: water chestnuts, snow peas, and tofu. 6. Let the tofu cook for 12 mins. 7. Enjoy.

44

Sweet and Spicy Tofu Soup

Easy

Wonton Soup

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 293 kcal Fat 9g Carbohydrates 33.5g Protein 17.7 g Cholesterol 84 mg Sodium 3373 mg

Ingredients 8 C. chicken broth 3 tbsps soy sauce 2 tsps sesame oil 2 tsps rice wine vinegar 2 tsps lemon juice 2 tsps minced garlic

1 1/2 tsps chile-garlic sauce (such as Sriracha(R)) salt to taste 8 C. water 20 wontons

Directions 1. Get the following simmering: salt, broth, chili garlic sauce, sesame oil, garlic, wine vinegar, and lemon juice. 2. Let the mix gently simmer for 12 mins. 3. At the same time being to get some water boiling in another pot. Add the wontons to the boiling water and let the mix cook for 7 mins. Then combine the wontons to the simmering mix. 4. Enjoy.

Easy Wonton Soup

45

ALTERNATIVE

Egg Drop Soup

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 36 kcal Fat 1.6 g Carbohydrates 4g Protein 1.7 g Cholesterol 46 mg Sodium 164 mg

Ingredients 1 egg 1/4 tsp salt 2 tbsps tapioca flour 1/4 C. cold water 4 C. chicken broth 1/8 tsp ground ginger 1/8 tsp minced fresh garlic

2 tbsps diced green onion 1/4 tsp Asian (toasted) sesame oil (optional) 1 pinch white pepper (optional)

Directions 1. 2. 3. 4. 5. 6. 7. 8.

46

Get a bowl and whisk your eggs with salt in it. Get a 2nd bowl, mix: cold water and tapioca flour. Mix everything until its smooth. Now get your garlic, ginger, and broth boiling. Once the mix has boiled for about 2 mins add the tapioca mix and continue boiling everything for about 2 more mins until the mix is no longer cloudy and thick. Remove the mix from the heat and add the eggs in gradually. Combine the eggs in slowly in the form of a circle but do not stir the mix too much. Once the eggs have set add a garnishing of white pepper, sesame oil, and onions. Enjoy.

Alternative Egg Drop Soup

Natural

Ramen Noodles

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 280 kcal Carbohydrates 53.6 g Cholesterol 0 mg Fat 4.4 g Protein 10.4 g Sodium 1351 mg

Ingredients 4 cups vegetable broth 4 cups water 1 tbsp soy sauce 1 tbsp sesame oil

1 tbsp ground ginger 1 tbsp Sriracha hot sauce 9 ounces soba noodles

Directions 1. Bring everything except noodles to boil before adding noodles and cooking it for about seven minutes or until you see that they are tender. 2. Take noodles out into bowls and top with broth according to your choice.

Natural Ramen Noodles

47

NEW CLASSICAL

Ramen

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 1 Calories 500 kcal Carbohydrates 66 g Cholesterol 191 mg Fat 19.2 g Protein 17.4 g Sodium 1796 mg

Ingredients 2 1/2 cups water 1 carrot, sliced 4 fresh mushrooms, sliced 1 (3 ounce) package ramen noodle

pasta with flavor packet 1 egg, lightly beaten 1/4 cup milk (optional)

Directions 1. Cook carrots and mushrooms in boiling water for about seven minutes before adding noodles and flavoring packets, and cooking all this for three more minutes. 2. Pour egg into the mixture very slowly, while stirring continuously for thirty seconds to get the egg cooked. 3. Add some milk before serving.

50

New Classical Ramen

Ramen

Re-Imagined

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 2 Calories 291 kcal Carbohydrates 42.4 g Cholesterol 0 mg Fat 10.2 g Protein 6.9 g Sodium 1675 mg

Ingredients 3 1/2 cups vegetable broth 1 (3.5 ounce) package ramen noodles with dried vegetables 2 tsps soy sauce

1/2 tsp chili oil 1/2 tsp minced fresh ginger root 2 green onions, sliced

Directions 1. Bring a mixture of noodles and broth to boil over high heat before turning down the heat to medium and adding soy sauce, ginger and chili oil. 2. Cook this for about 10 minutes before adding sesame oil. 3. Garnish this with green onions before serving.

Ramen Re-Imagined

51

SUPER EASY

Coconut Soup Thai-Style

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 8 Calories 314 kcal Carbohydrates 17.2 g Cholesterol 86 mg Fat 21.6 g Protein 15.3 g Sodium 523 mg

Ingredients 1 pound medium shrimp - peeled and deveined 2 (13.5 ounce) cans canned coconut milk 2 cups water 1 (1 inch) piece galangal, thinly sliced 4 stalks lemon grass, bruised and chopped 10 kaffir lime leaves, torn in half

1 pound shiitake mushrooms, sliced 1/4 cup lime juice 3 tbsps fish sauce 1/4 cup brown sugar 1 tsp curry powder 1 tbsp green onion, thinly sliced 1 tsp dried red pepper flakes

Directions 1. Cook shrimp in boiling water until tender. 2. Put coconut milk, water, lime leaves, galangal and lemon grass in a large sized pan and heat it up for about 10 minutes before transferring the coconut milk into a new pan, while discarding all the spices. 3. Heat up shiitake mushrooms in the coconut milk for five minutes before adding lime juice, curry powder, brown sugar and fish sauce into it. 4. When you want to serve it, heat up the shrimp in this soup for some time before pouring this into serving bowls.

52

Super Easy Coconut Soup Thai-Style

Vegetable Soup In Thailand

Prep Time: 15 mins Total Time: 1 hr 30 mins Servings per Recipe: 12 Calories 183 kcal Carbohydrates 21.4 g Cholesterol < 1 mg Fat 7.4 g Protein 4.4 g Sodium 749 mg

Ingredients 1 cup uncooked brown rice 2 cups water 3 tbsps olive oil 1 sweet onion, chopped 4 cloves garlic, minced 1/4 cup chopped fresh ginger root 1 cup chopped carrots 4 cups chopped broccoli 1 red bell pepper, diced 1 (14 ounce) can light coconut milk 6 cups vegetable broth

1 cup white wine 3 tbsps fish sauce 2 tbsps soy sauce 3 Thai chili peppers 2 tbsps chopped fresh lemon grass 1 tbsp Thai pepper garlic sauce 1 tsp saffron 3/4 cup plain yogurt fresh cilantro, for garnish

Directions 1. Bring the mixture of rice and water to boil before turning the heat down to low and cooking for 45 minutes. 2. Cook ginger, carrots, garlic and onion in hot olive oil for about five minutes before you add broccoli, coconut milk, broth, wine, soy sauce, Thai chili peppers, red bell pepper, lemon grass, fish sauce, garlic sauce, and saffron into it and cook for another 25 minutes. 3. Now blend this soup in batches in a blender until you get the required smoothness. 4. Mix yoghurt and cooked rice very thoroughly with this soup. 5. Garnish with cilantro before you serve.

Vegetable Soup In Thailand

53

A UNIQUELY SIMPLE

Cumber Soup with Thai Roots

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 67 kcal Carbohydrates 6.8 g Cholesterol 3 mg Fat 4g Protein 1.7 g Sodium 702 mg

Ingredients 1 tbsp vegetable oil 3 cucumbers, peeled and diced 1/2 cup chopped green onion 2 1/2 cups chicken broth 1 1/2 tbsps lemon juice

1 tsp white sugar salt and ground black pepper to taste

Directions 1. Cook cucumber in hot olive oil for about 5 minutes before adding green onions and cooking for another five minutes. 2. Add chicken broth, sugar and lemon juice into it before bringing all this to boil. 3. Turn down the heat to low and cook for another 20 minutes before adding salt and black pepper according to your taste. 4. Serve.

54

A Uniquely Simple Cumber Soup with Thai Roots

Charong’s

Favorite Thai Soup of Ginger

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 415 kcal Carbohydrates 7.3 g Cholesterol 29 mg Fat 39 g Protein 14.4 g Sodium 598 mg

Ingredients 3 cups coconut milk 2 cups water 1/2 pound skinless, boneless chicken breast halves - cut into thin strips 3 tbsps minced fresh ginger root 2 tbsps fish sauce, or to taste

1/4 cup fresh lime juice 2 tbsps sliced green onions 1 tbsp chopped fresh cilantro

Directions 1. Bring the mixture of coconut milk and water to boil before adding chicken strips, and cooking it for three minutes on medium heat or until you see that the chicken is cooked through. 2. Now add ginger, green onions, lime juice, cilantro and fish sauce into it. 3. Mix it well and serve.

Charong’s Favorite Thai Soup of Ginger

55

A THAI SOUP

of Veggies

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 5 Calories 310 kcal Carbohydrates 22.9 g Cholesterol 55 mg Fat 22.4 g Protein 8.5 g Sodium 147 mg

Ingredients 1/4 cup butter 6 tomatoes, peeled and quartered 3 zucchini, cut into chunks 1 yellow onion, cut in half and quartered 1 red bell pepper, chopped 3 cloves garlic, roughly chopped 1/4 cup chopped fresh cilantro leaves 1 tbsp chopped fresh basil (preferably Thai basil) 1 tbsp lime juice

1 pinch salt 2 1/2 cups milk 3 tbsps coconut butter 1 tbsp curry powder 1/4 tsp ground turmeric 1/4 tsp ground ginger 1/8 tsp ground cumin 1 bay leaf 5 tbsps heavy whipping cream (optional)

Directions 1. Cook tomatoes, zucchini, onion, garlic, cilantro, red bell pepper, basil, lime juice, and salt in hot butter for about 25 minutes before transferring it to a blender and blending it until the required smoothness is achieved. 2. Cook milk, curry powder, turmeric, ginger, coconut butter, cumin, and bay leaf in the same pan for about 5 minutes or until you see that coconut butter has melted. 3. At the very end, add blended vegetables into it and cook for five more minutes. 4. Garnish with heavy cream before serving.

56

A Thai Soup of Veggies

Easy

Coconut Soup

Prep Time: 35 mins Total Time: 1 hr 5 mins Servings per Recipe: 8 Calories 375 kcal Fat 33.2 g Carbohydrates 9.4g Protein 13.7 g Cholesterol 89 mg Sodium 1059 mg

Ingredients 1 tbsp vegetable oil 2 tbsps grated fresh ginger 1 stalk lemon grass, minced 2 tsps red curry paste 4 C. chicken broth 3 tbsps fish sauce 1 tbsp light brown sugar 3 (13.5 oz.) cans coconut milk

1/2 lb fresh shiitake mushrooms, sliced 1 lb medium shrimp - peeled and deveined 2 tbsps fresh lime juice salt to taste 1/4 C. chopped fresh cilantro

Directions 1. Stir fry your curry paste, lemongrass, and ginger in oil for 2 mins then add in the broth while continuing to stir everything. 2. Add in the brown sugar and fish sauce and let the contents gently boil for 17 mins. 3. Now add the mushrooms and the coconut milk. 4. Continue cooking everything for 7 more min. 5. Then combine in the shrimp and let the fish cook for 7 mins until it is fully done. 6. Now add some cilantro, salt, and lime juice. 7. Enjoy.

Easy Coconut Soup

57

SPICY KALE

and Onion Soup

Prep Time: 15 mins Total Time: 1 hr 15 mins Servings per Recipe: 5 Calories 271 kcal Fat 21.7 g Cholesterol 72 mg Sodium 1216 mg Carbohydrates 6.8 g Protein 12.4 g

Ingredients 12 links spicy beef sausage, sliced 1 tbsp vegetable oil 3/4 C. minced onion 1 1/4 tsps minced garlic 2 tbsps chicken soup base

4 C. water 2 potatoes, halved and sliced 2 C. sliced kale 1/3 C. heavy cream

Directions 1. Set your oven at 300 degrees F before doing anything else. 2. Bake sausage links in the preheated oven for about 25 minutes before slicing it into half inch slices. 3. Cook onion and garlic in hot oil for one minute before adding broth, water, potatoes and cooking it for 14 minutes. 4. Turn down the heat to low and stir in sausage, kale and cream. 5. Cook for a few more minutes and serve.

60

Spicy Kale and Onion Soup

Lemony

Soy Sauce Soup

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 6 Calories 201 kcal Fat 13.5 g Carbohydrates 14.8g Protein 7.5 g Cholesterol 32 mg Sodium 829 mg

Ingredients 4 tbsps unsalted butter 2 C. diced onions 1 lb fresh mushrooms, sliced 2 tsps dried dill weed 1 tbsp paprika 1 tbsp soy sauce 2 C. chicken broth 1 C. milk

3 tbsps all-purpose flour 1 tsp salt ground black pepper to taste 2 tsps lemon juice 1/4 C. diced fresh parsley 1/2 C. sour cream

Directions 1. Stir fry your onions in butter for 6 mins. Then add in: broth, dill, soy sauce, and paprika. Place a lid on the pot once everything is boiling, then set the heat to low and cook for 17 mins. 2. Get a bowl, mix: flour and milk. 3. Add the flour mix to the broth pot. Then continue simmering for 15 more mins. 4. Season the soup with: sour cream, pepper, parsley, salt, and lemon juice. 5. Continue cooking for 6 more mins. 6. Enjoy.

Lemony Soy Sauce Soup

61

JAPANESE

Mushroom Soup I (Shiitake, Beef, and Cheddar)

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 8 Calories 163 kcal Fat 11.4 g Carbohydrates 5.1g Protein 8.7 g Cholesterol 24 mg Sodium 809 mg

Ingredients 4 slices turkey bacon, diced 1/2 white onion, diced 1 lb shiitake mushrooms, sliced 2 cloves garlic, diced black pepper to taste

2 leaves fresh sage, diced 6 C. beef broth 1 C. shredded Cheddar cheese

Directions 1. Fry your bacon in a big pan for 7 mins. Add in your onions and then fry for another 6 mins. 2. Now add: sage, mushrooms, pepper, and garlic. Cook this mix for 12 more mins. 3. Add the broth and get everything lightly boiling. Let the contents simmer for 10 mins with a low level of heat. 4. Finally before everything is done add in your cheese and let it melt. 5. Enjoy hot.

62

Japanese Mushroom Soup I

Japanese

Mushroom Soup II (Shiitake, Miso, and Tofu)

Prep Time: 10 mins Total Time: 20 mins Servings per Recipe: 4 Calories 92 kcal Fat 2.5 g Carbohydrates 11.8g Protein 5.5 g Cholesterol 0 mg Sodium 1406 mg

Ingredients 4 C. vegetable broth 4 shiitake mushrooms, thinly sliced 1/4 C. miso paste 4 tsps soy sauce

1/3 C. diced firm tofu 2 green onions, trimmed and thinly sliced

Directions 1. Get a bowl, mix: soy sauce, and miso paste 2. Boil your broth in a big pot and then combine in your mushrooms and set the heat to its lowest level. 3. Let the mushrooms lightly boil for 5 mins. 4. Now add the soy sauce mix as well as the tofu and let the contents continue to boil for 3 more mins. 5. Place your soup in serving bowls and then top with onions. 6. Enjoy.

Japanese Mushroom Soup II

63

KALE SOUP

II (Navy Beans and Sausage)

Prep Time: 15 mins Total Time: 9 hrs 15 mins Servings per Recipe: 8 Calories 373 kcal Fat 23.8 g Carbohydrates 20.3g Protein 19.2 g Cholesterol 50 mg Sodium 775 mg

Ingredients 1 C. dry navy beans 1 large bunch kale, rinsed, stemmed and chopped 1 tbsp olive oil 1 lb spicy linguica sausage, sliced

1 C. chopped shallots 4 C. chicken broth salt and pepper to taste 1/2 tsp hot sauce, or to taste

Directions 1. 2. 3. 4.

Soak your beans in water in a bowl throughout the night. Remove all the liquid and rinse the beans before cooking them. In 4 C. of water, for 25 to 30 mins, cook the beans in a pressure cooker. After the time has elapse use the natural release function of the cooker to let the steam out. 5. Boil your kale in water and salt for 3 mins then remove all the liquid and run the kale under some cool water to stop the cooking process. 6. Now in a saucepan fry your linguica slices for 6 mins on each side until browned. 7. Place the linguica slices to the side. 8. Now stir fry your shallots for 4 mins then add a bit of broth and scrape any contents which may be sticking to the pan. 9. Now add your linguica slices and the beans to the broth. 10. Get everything boiling then lower the heat and cook for 20 mins. 11. Pour in the kale and cook for 2 more mins. 12. Add your preferred amount of hot sauce, pepper, and salt. 13. Enjoy.

64

Kale Soup II

Sunbelt

Quinoa Classic

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 3 Calories 233 kcal Fat 18.9 g Carbohydrates 10.5g Protein 6.1 g Cholesterol 13 mg Sodium 49 mg

Ingredients 1/4 C. quinoa 3 tbsps olive oil 2 tbsps raw sunflower seeds 2 cloves garlic, minced

1/2 C. fresh spinach leaves 2 tsps lemon juice 1/3 C. grated goat gouda cheese

Directions 1. Boil your quinoa in salt and water for 17 mins. Then with a strainer remove all the liquid and clean the quinoa under cold water. 2. Toast your sunflower seeds in olive oil for 3 mins then add the garlic and cook for 3 more mins. 3. Pour in your quinoa and also the spinach. Stir and heat everything until the spinach is soft. 4. Now add your lemon juice and some cheese. 5. Continue stirring for a few more mins until the cheese is melted. 6. When serving this dish top with more cheese. 7. Enjoy.

Sunbelt Quinoa Classic

65

QUINOA

Festival

Prep Time: 5 mins Total Time: 40 mins Servings per Recipe: 2 Calories 473 kcal Fat 19.8 g Carbohydrates 62.8g Protein 13.5 g Cholesterol 0 mg Sodium 48 mg

Ingredients 2 tbsps olive oil, or as needed 1 small onion, diced 2 cloves garlic, minced 1 C. quinoa 2 C. chicken broth

1 tbsp curry powder, or to taste 1 tbsp ancho chili powder salt and pepper to taste

Directions 1. Stir fry your garlic and onions in oil for 4 mins then add your quinoa and cook for 6 mins. 2. Add in the broth and get everything boiling. Once the quinoa is boiling, add your chili and curry powder, place a lid on the pot, and lower the heat. Let the contents cook for 27 mins. 3. Before serving add your preferred amount of pepper and salt. 4. Enjoy.

66

Quinoa Festival

Blueberry

Prep Time: 5 mins

Lunch Brunch Quinoa

Total Time: 30 mins Servings per Recipe: 2 Calories 538 kcal Fat 7.3 g Carbohydrates 98.7g Protein 21.5 g Cholesterol 5 mg Sodium 112 mg

Ingredients 1 C. quinoa 2 C. nonfat milk 1 pinch salt 3 tbsps maple syrup

1/2 lemon, zested 1 C. blueberries 1 tsps flax seed

Directions 1. 2. 3. 4.

Rinse your quinoa under cold water with a strainer until the water runs clear. Pour your milk into a big pot and warm it for 3 mins. Once the milk is warm add your salt and quinoa. Let the contents lightly boil for 22 mins. Then shut the heat and add: lemon zest, syrup, and blueberries. 5. Mix everything together to evenly distribute the fruit and syrup. 6. When serving your quinoa add a garnishing of flax seeds. 7. Enjoy.

Blueberry Lunch Brunch Quinoa

67

MIDDLE EASTERN STYLE

Quinoa (Tabbouleh)

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 354 kcal Fat 16.6 g Carbohydrates 45.7g Protein 9.6 g Cholesterol 0 mg Sodium 383 mg

Ingredients 2 C. water 1 C. quinoa 1 pinch salt 1/4 C. olive oil 1/2 tsp sea salt 1/4 C. lemon juice 3 tomatoes, diced

1 cucumber, diced 2 bunches green onions, diced 2 carrots, grated 1 C. fresh parsley, chopped

Directions 1. 2. 3. 4.

Add some salt and quinoa to boiling water. Now get the water boiling again with the quinoa in it and place a lid on the pot. Set the heat to low and let the contents gently boil for 17 mins. Now shut the heat and let the quinoa cool down. Once it has cooled stir it with a large fork. 5. Get a bowl, combine: parsley, olive oil, carrots, sea salt, onions, lemon juice, cucumbers, and tomatoes. 6. Combine the veggie mix with the quinoa and toss. 7. Enjoy.

70

Middle Eastern Style Quinoa

Cheesy

Veggie Quinoa

Prep Time: 5 mins Total Time: 25 mins Servings per Recipe: 4 Calories 299 kcal Fat 12.3 g Carbohydrates 32.9g Protein 14.8 g Cholesterol 30 mg Sodium 491 mg

Ingredients 2 C. chopped broccoli 1 3/4 C. vegetable broth 1 C. quinoa 1 C. shredded Cheddar cheese

salt and ground black pepper to taste

Directions 1. 2. 3. 4.

Boil, in a big pot: quinoa, broccoli, and broth. Once boiling place a lid on the pot and lower the heat. Let the quinoa gently boil for 17 mins. Then add your cheese. Cook everything for 4 more mins until the cheese is melted and then add your preferred amount of pepper and salt. 5. Enjoy.

Cheesy Veggie Quinoa

71

COUNTRYSIDE

Quinoa

Prep Time: 20 mins Total Time: 45 mins Servings per Recipe: 3 Calories 303 kcal Fat 17.1 g Carbohydrates 33g Protein 6.2 g Cholesterol 0 mg Sodium 506 mg

Ingredients 1/2 C. quinoa, rinsed and drained 1 C. cold water 1/4 tsp salt 3 tbsps olive oil 1 celery rib, chopped 1 small onion, chopped 1 carrot, chopped 1 clove garlic, minced 8 almonds, coarsely chopped 1 small tomato, seeded and chopped

2 tbsps raisins 1/8 tsp salt 1/8 tsp ground black pepper 1/8 tsp dried thyme 1/8 tsp dried oregano 1 pinch coarse sea salt

Directions 1. Boil: salt, water, and quinoa. 2. Once boiling place a lid on the pot, lower the heat, and let the contents lightly boil for 17 mins. 3. Simultaneously stir fry the following, in olive oil, for 8 mins: garlic, celery, carrots, and onions. 4. Now add in: thyme, almond, oregano, tomatoes, pepper, salt, and raisins. 5. Cook the seasoned mix for 2 more mins. 6. Once the quinoa is finished stir it with a fork and then pour the quinoa into the carrot mix. 7. For 1 min stir fry the new mix to get the veggies evenly distributed throughout the quinoa. 8. When serving the quinoa top with some more sea salt. 9. Enjoy. 72

Countryside Quinoa

Caribbean

Curry Quinoa

Prep Time: 10 mins Total Time: 1 hr 25 mins Servings per Recipe: 4 Calories 162 kcal Fat 2.4 g Carbohydrates 31.1g Protein 5.3 g Cholesterol 1 mg Sodium 553 mg

Ingredients 1 1/2 C. chicken stock 3/4 C. quinoa 1 1/2 tsps curry powder 1/4 tsp garlic powder 1/2 tsp salt

1/4 tsp black pepper 1 mango - peeled, seeded and diced 3 green onions, chopped

Directions 1. Boil, in a big pot: pepper, stock, salt, quinoa, garlic powder, and curry powder. 2. Once boiling place a lid on the pot, set the heat to low, and let the contents gently cook for 17 mins. 3. Let the quinoa loose its heat and add your onions and mangos. 4. Now stir everything to evenly distribute the fruit. 5. Enjoy.

Caribbean Curry Quinoa

73

QUINOA

in Rome (Feta Cheese and Chicken Breast)

Prep Time: 30 mins Total Time: 55 mins Servings per Recipe: 4 Calories 453 kcal Fat 23.8 g Carbohydrates 35.3g Protein 23.8 g Cholesterol 61 mg Sodium 841 mg

Ingredients 1 C. rinsed quinoa 2 C. chicken broth 2 tbsps extra-virgin olive oil 2 garlic scapes, chopped 1 small onion, chopped 2 skinless, boneless chicken breast halves - cut into strips 2 tbsps extra-virgin olive oil

1 zucchini, diced 1 tomato, diced 4 oz. crumbled feta cheese 8 fresh basil leaves 1 tbsp lime juice

Directions 1. Boil your quinoa in broth and once it’s boiling place a lid on the pot and let the contents gently cook for 14 mins. 2. Simultaneously stir fry your onions and garlic for 7 mins, then add the chicken, and cook for 7 more mins. 3. Place the contents in a bowl, add in more olive oil (2 tbsps), and stir fry your tomatoes and zucchini for 10 mins. 4. Now add the chicken back in to the mix and top everything with: lime juice, basil, and feta. 5. Stir fry this mix until the chicken is fully done for about 8 to 12 more mins. 6. When serving your quinoa top it with some of the chicken. 7. Enjoy.

74

Quinoa in Rome

Quinoa Chili

Prep Time: 20 mins Total Time: 1 hr Servings per Recipe: 8 Calories 126 kcal Fat 4.9 g Carbohydrates 17.5g Protein 3.7 g Cholesterol 0 mg Sodium 154 mg

Ingredients 2 tbsps vegetable oil 1 C. uncooked quinoa 1 medium onion, finely chopped 3 cloves garlic, minced 1 small green bell pepper, chopped 1 (8 oz.) can tomato sauce

2 1/2 C. water 1 tsp chili powder 1/4 tsp garlic powder 1/4 tsp ground cumin

Directions 1. 2. 3. 4.

Stir fry, in veggie oil, for 9 mins: green peppers, quinoa, garlic, and onions. Now add: cumin, garlic powder, and chili power. Stir the spices in and then add: tomato sauce and water. Get everything boiling and then place a lid on the pot and let the contents gently cook with a lower level of heat for 32 mins. 5. Every 5 to 10 mins stir your quinoa. 6. Enjoy.

Quinoa Chili

75

MEXICO CITY

Quinoa

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 10 Calories 153 kcal Fat 1.7 g Carbohydrates 27.8g Protein 7.7 g Cholesterol 0 mg Sodium 517 mg

Ingredients 1 tsp vegetable oil 1 onion, chopped 3 cloves garlic, chopped 3/4 C. quinoa 1 1/2 C. vegetable broth 1 tsp ground cumin 1/4 tsp cayenne pepper salt and ground black pepper to taste

1 C. frozen corn kernels 2 (15 oz.) cans black beans, rinsed and drained 1/2 C. chopped fresh cilantro

Directions 1. Stir fry your garlic and onions in oil for 12 mins then pour in your quinoa and the broth. Stir the contents and then add: pepper, cumin, salt, and cayenne. 2. Get everything boiling and once boiling place a lid on the pot, and let the contents gently cook over low heat for 22 mins. 3. Now add your corn and keep heating for 7 more mins finally add the cilantro and beans. Cook for a few more mins to heat up the beans. Stir everything before serving. 4. Enjoy.

78

Mexico City Quinoa

Quinoa

Turkey Loaf

Prep Time: 30 mins Total Time: 1 hr 20 mins Servings per Recipe: 5 Calories 259 kcal Fat 11 g Carbohydrates 15.2g Protein 25.3 g Cholesterol 121 mg Sodium 968 mg

Ingredients 1/4 C. quinoa 1/2 C. water 1 tsp olive oil 1 small onion, chopped 1 large clove garlic, chopped 1 (20 oz.) package ground turkey 1 tbsp tomato paste 1 tbsp hot pepper sauce

2 tbsps Worcestershire sauce 1 egg 1 1/2 tsps salt 1 tsp ground black pepper 2 tbsps brown sugar 2 tsps Worcestershire sauce 1 tsp water

Directions 1. Get your quinoa boiling in water and then place a lid on the pot, lower the heat, and let the contents gently boil with a low heat for 17 mins. 2. Place everything the side. 3. Now set your oven to 350 degrees before doing anything else. 4. Stir fry your onions in olive oil for 7 mins then combine in the garlic and cook for 2 more mins. 5. Now place this to the side as well. 6. Get a bowl, combine: pepper, turkey, salt, quinoa, egg, onions, Worcestershire (2 tbsps), tomato paste, and hot sauce. 7. Get a 2nd bowl, mix: remaining Worcestershire, brown sugar, and 1 tsp of water. 8. Form the mixture in the 1st bowl into a loaf and place it in a casserole dish coated with nonstick spray. Then top the loaf with the contents of the 2nd bowl. 9. Cook the loaf in the oven for 52 mins. 10. Check the internal temperature. It should read 160 degrees. 11. Cut up your loaf after letting it sit for 13 mins. 12. Enjoy. Quinoa Turkey Loaf

79

BLACK BEAN

Quinoa Burgers

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 5 Calories 245 kcal Fat 10.6 g Carbohydrates 28.9g Protein 9.3 g Cholesterol 37 mg Sodium 679 mg

Ingredients 1 (15 oz.) can black beans, rinsed and drained 1/4 C. quinoa 1/2 C. water 1/2 C. bread crumbs 1/4 C. minced yellow bell pepper 2 tbsps minced onion 1 large clove garlic, minced

1 1/2 tsps ground cumin 1/2 tsp salt 1 tsp hot pepper sauce 1 egg 3 tbsps olive oil

Directions 1. Boil your quinoa in water. Once boiling place a lid on the pot, lower the heat, and let the mix gently cook for 17 mins. 2. Get a bowl and mash your beans. Then add in: eggs, quinoa, hot sauce, bread crumbs, salt, bell peppers, cumin, garlic, and onions. 3. Shape the quinoa mix into patties and then fry each one in olive oil for 3 mins each side. 4. Enjoy with fresh sesame seed buns.

80

Black Bean Quinoa Burgers

Quinoa

Summer Salad

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 6 Calories 270 kcal Fat 11.5 g Carbohydrates 33.8g Protein 8.9 g Cholesterol 0 mg Sodium 739 mg

Ingredients 1 C. quinoa 2 C. water 1/4 C. extra-virgin olive oil 2 limes, juiced 2 tsps ground cumin 1 tsp salt 1/2 tsp red pepper flakes, or more to taste 1 1/2 C. halved cherry tomatoes

1 (15 oz.) can black beans, drained and rinsed 5 green onions, finely chopped 1/4 C. chopped fresh cilantro salt and ground black pepper to taste

Directions 1. Boil your quinoa in water then place a lid on the pot, lower the heat, and let it cook for 17 mins. 2. Get a bowl, mix: red pepper, black pepper, olive oil, salt (1 tsp), cilantro, cumin, and lime juice. 3. Get a 2nd bowl, mix: onions, cooked quinoa, beans, and tomatoes. 4. Combine both bowls and toss the contents. 5. Enjoy.

Quinoa Summer Salad

81

QUINOA

in Classical Greek Style

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 8 Calories 278 kcal Fat 13.9 g Carbohydrates 20.1g Protein 18.4 g Cholesterol 45 mg Sodium 713 mg

Ingredients 2 C. water 2 cubes chicken bouillon 1 clove garlic, smashed 1 C. uncooked quinoa 2 large cooked chicken breasts - cut into bite size pieces 1 large red onion, diced 1 large green bell pepper, diced 1/2 C. chopped kalamata olives

1/2 C. crumbled feta cheese 1/4 C. chopped fresh parsley 1/4 C. chopped fresh chives 1/2 tsp salt 2/3 C. fresh lemon juice 1 tbsp balsamic vinegar 1/4 C. olive oil

Directions 1. 2. 3. 4. 5.

Boil: garlic, water, and bouillon. Once boiling add the quinoa and get it boiling again. Place a lid on the pot, lower the heat, and cook everything for 17 mins. Remove the garlic, and place everything into a bowl. Add to the quinoa: olive oil, chicken, balsamic, onions, lemon juice, bell peppers, salt, olives, chives, feta, and parsley. 6. Toss the quinoa to evenly distribute the ingredients throughout. 7. Enjoy.

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Quinoa in Classical Greek Style

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